Nurse, Nurse, and Nurse again
Your body produces more milk the more your baby nurses. Don’t stick to a rigid timetable. Particularly during the first few weeks of building your milk, nurse your baby whenever they are hungry and for as long as they want. When the first breast is empty, offer the other.
Remain Calm
Many new mothers mistakenly believe that something is amiss with their limited milk production. Your supply should be alright as long as your baby is awake, active, and consistently fills and wets diapers. Recall that the milk may not arrive for several days following birth. In the meanwhile, your infant receives colostrum, the nutrient-rich, thick initial stage of breast milk.
Try to Get Some Sleep
Your milk production is severely impacted by sleep deprivation. Plan a “nursing vacation” if you are able to. Reduce your outside responsibilities and limit your activities to just lounging with your infant, sleeping, eating, and breastfeeding for a few days. (Of course, it’s easier to do this when it’s your first child; imagine having older kids who also require your attention.)
Reduce Stress
Stress can interfere with your let-down reflex, which releases milk into your milk ducts, and make it more difficult for your baby to receive the necessities, even while it may not stop your milk production entirely. To be the best version of yourself for your child, look after yourself. Seek assistance from your family, friends, or partner for additional needs. Request that overnight visitors postpone their visit for a few weeks so that you can nurse in solitude and create a steady supply of milk.
Obtain Assistance
Find other just arrived mothers who are nursing and take care of one another. Ask your mother, friend, or grandma who breastfed you what made a difference. Stay away from people that make breastfeeding difficult for you, are judgmental, or who don’t support you if you’re feeling vulnerable while building your milk supply.
Don’t Drink Beer or Other Alcohol
Although it’s a common misconception that beer increases milk production, alcohol actually decreases milk output. For instance, one study discovered that women made less milk overall and took longer to discharge the initial drop after consuming one or two glasses of wine.
Consume A Lot of Water
Dehydration will cause you to produce less milk. With a newborn, it’s easy to get preoccupied and sidetracked. Always carry a bottle of water, and store bottles in the areas where you typically feed. Additionally, make an effort to consume meals like fruits and vegetables that are naturally high in water.
Feed You, Feed the Baby
If you’re exclusively breastfeeding, you need to consume between 300–500 calories per day more than you did to maintain your pre-pregnancy weight in order to maintain your milk supply and your personal health. Simply put, a typical, healthy, balanced diet high in fruits, vegetables, and whole grains is the healthiest diet for a nursing mother.
Hold Off on Using Bottles
In the initial weeks of developing their milk supply, your baby should perform all of their sucking at the breast, or as much as they can. Bottle feeding is okay for later on. Compared to using a pump, a baby will empty your breasts more effectively, allowing you to respond to your baby’s cues with more milk.
Herbal Assistance?
Some people believe that certain herbs can increase milk production in many women. One is fenugreek, a spice that’s frequently used in recipes. Blessed thistle is another supplement that’s frequently taken. Although it’s unclear from the studies whether these supplements actually increase milk production, they’re widely accepted as safe to consume during nursing. Steer clear of fenugreek during pregnancy as it may trigger contractions in the uterus. Consult your physician prior to taking any herbal supplements.
Foods and Breastfeeding
Some foods don’t have to be consumed in order to produce more milk. Simply consume a diet rich in a range of fruits, vegetables, grains, proteins, and healthy fats. According to some research, the addition of garlic, onions, and mint to breast milk might change its flavour, which may encourage your infant to nurse more from you. Reduce your intake of broccoli, cabbage and beans if your infant exhibits gas.
Should You Pump
If you use a pump for your baby’s feedings, then the majority of the advice in this slideshow also applies to you. Additionally, your baby is the cue for both milk letdown and production, so as you start to pump, consider gazing at a picture of your baby, hearing a recording of their voice, or smelling their blanket or sleeper.
Give your breasts a massage
The volume and fat content of your milk can both be increased with breast massage. Once your infant is “comfort nursing,” meaning they prefer to relax and soothe themselves over drinking, rub your breasts in the vicinity of your chest and then slightly towards your nipple. Then, watch for your baby to take a few swallows. Wait for more swallows after massaging a different part of the same breast. Repeat.
Examine your medications
Certain medications may interfere with nursing. Medications used often that can reduce your milk production include diuretics, hormonal contraceptives with oestrogen, some weight loss pills, and antihistamines and decongestants. Consult your physician about other options.
Locate an Expert
An experienced, nonjudgmental expert can be your saving grace if you’re struggling to get the hang of nursing. For assistance with latching on and the ideal nursing positions for you, think about hiring a lactation consultant or postpartum doula. (Occasionally, a single fantastic specialist possesses both abilities!)